Viral video on Instagram claims oats can cause cancer. A fact-check by experts

There are certain foods that appear healthy but aren't (hello, soya chaap). Then there are foods that don't seem healthy but are (desi ghee).

However, we also have foods like oats that not only look healthy but have long been considered beneficial.

Packed with healthy fats, fibre, and protein, oats have been becoming the go-to choice for many Indians for breakfast, especially for those who are always in a hurry.

Why?

Well, according to Prashant, oats contain 'anti-nutrients' which “steal away minerals from your food and also raise your blood sugar levels”.

He also says that, contrary to popular belief, they are not a good source of protein and do not contain enough fibre either.

What do oats contain?

Dr Neeti Sharma, a senior consultant of nutrition & dietetics at Marengo Asia Hospitals in Gurugram tells India Today that oatmeal is a nutritious whole grain that offers a variety of health advantages.

"While they are not as abundant in protein as meat, dairy, or legumes, they do provide a sufficient quantity of protein and other vital elements," says Dr Sharma.

• She says that oats are a good source of protein, with 11-15% protein by weight, or around 11.1 grams per 100 grams.
• "This is more than other grains like rice and wheat, but less than legumes like peas and soybeans," she adds.
• Dietician Rashi Tantia, the HOD of dietetics at Metro Hospital, Faridabad, also agrees. She says that oats are high in fibre, protein, vitamins (particularly B vitamins), and minerals (such as magnesium, phosphorus and manganese).
• "This makes for a healthy start to the day," says Tantia.
• She further adds that oats are particularly high in soluble fibre, specifically beta-glucan, which aids in maintaining digestive health, decreasing cholesterol levels, and producing a feeling of fullness, which can benefit weight management.
• "The complex carbs (good carbs) in oats give a slow and steady release of energy, helping maintain stable blood sugar levels and sustain energy throughout the morning," she adds.

• Now that we know the contents of the oats, and that having oats can be a good way to start your day, let's try to debunk the viral video.
  
  
  Can having oats give you cancer?
  One of the claims made in the viral video is that oats contain a herbicide that can cause cancer. The herbicide mentioned by Prashant in the video is called glyphosate, which has been linked to cancer.
  
  
  However, if you consume oats regularly, don't panic YET.
  
  
  Saima Shaikh, a clinical dietitian and ketogenic diet expert from Mumbai explains that oats do not contain glyphosate originally.
  
  
  "A study from 2018 has shown that glyphosate is sprayed on some field crops and fruit, nuts, and vegetable production to keep weeds at bay, which explains that oats originally didn't have this cancer-causing herbicide," says Shaikh.
  
  
  
  
  
  
  • Diversify your diet
    
    
    Consuming a range of grains and meals can help decrease the possible ingestion of any single pollutant.
    
    
    Wash and cook your oats
    
    
    While not proven to lower glyphosate, washing grains and thoroughly cooking them can help reduce residues of other pollutants, says Dr Sharma.
    
    
    The other claims
    We asked experts about the other concerns that the video raised as well. Let's have a look at some.
    
    
    Do oats have 'anti-nutrients'?
    The video claims that oats contain 'anti-nutrients', which experts seem to agree with. However, it is not very concerning if we dig a little deeper, according to experts.
    
    
    
    
    • Remember to consume the right amount of oats
      Now that we know oats are good for our body, it does not mean you need to eat them three times a day.
      
      
      Tantia explains that since oats are abundant in fibre, it is good for the digestive system. She says consuming too much fibre, especially if your body isn't acclimatised to it, can create digestive issues including bloating, gas, and constipation.
      
      
      "The recommended daily fibre consumption is approximately 25 grams for women and 38 grams for men, therefore oats should be balanced with other fibre-rich meals," says Tantia.
      
      
      Final bite
      • Try to keep your meals interesting and nutrient-dense, and experiment with different oat preparation methods.
      • Consider making oatmeal, overnight oats, oat-based smoothies, or baking with oat flour.
      • Combine oats with a variety of dishes to boost their nutritional value.